Author: CFH

WOD for Saturday, Apr 06, 2024

Strength

Strict Pull Ups & Strict HSPU

3 rounds
Every 2 minutes
A) Strict Pull ups*
B) Strict HSPU*

Level1
A) 5-10 x Banded / Low Bar Pull Ups
B) 5-10 x Box HSPU

Level2
A) 5-10 x Bodyweight Pull Ups
B) 5-10 x Strict HSPU (Max 1 abmat)

Level3
A) 5 x Weighted Pull Ups
B) 5 x Deficit Strict HSPU

Conditioning

AMRAP20 (RX)
8 C2B
10 Double DB Stoh 2×22,5/15kg
12 Box jump overs
200 m Run

AMRAP20 (SC)
8 Kipping Pull Ups / Jumping Pull Ups
10 Double DB Stoh 2×15/10kg
12 Box step overs
200 m Run

WOD for Wednesday, Apr 03, 2024

Skill work

Level1
EMOM15
1) Box assisted kipping pull ups
2) 10-20 Plank shoulder taps
3) Kipping knee raise
4) DU practise
5) Rest

Level2
EMOM15
1) Box assisted BMU
2) Shoulder taps on wall
3) T2B
4) DU / Crossovers
5) Rest

Level3
EMOM15
1) BMU / RMU
2) HS Walk
3) T2B
4) DU / Crossovers
5) Rest

Conditioning

EMOM20 (RX)
1. 16/12 Cal Echo Bike
2. 6 Double DB hang clean & Jerks + 6 box step overs (2×22,5/15kg)
3. 10 Shuttle Run (1=5+5)
4. 10 KB swings (24/16kg) + 10 Burpees
5. Rest

EMOM20 (SC)
1. 12/8 Cal Echo Bike
2. 6 Single arm DB hang clean & Jerks + 6 box step overs with 1 x DB (15/10kg)
3. 8 Shuttle Run (1=5+5)
4. 8 KB swings (20/12kg) + 8 Burpees
5. Rest

WOD for Friday, Mar 29, 2024

MURPH

RX

For time
1 mile run

100 pull-ups
200 push-ups
300 air squats

1 mile run

Wear a 20/14 lb vest.

Scaled

For time:
1 mile run

100 ring rows
200 box push-ups
300 air squats

1 mile run

Scaling option 2

break the movements into smaller sets and rounds

For time
1 mile run

10 rounds:
10 pull-ups
20 push-ups
30 air squats

1 mile run

Option 3

split the reps with a friend!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.